7 WAYS TO MAINTAIN HEALTHY HABITS WHEN THE SEASONS CHANGE
Just because the weather is changing doesn’t mean you have to let go of your routines. When the seasons change—especially when the temperature turns from warm to cool or from cool to cold—it can be difficult to keep up your regular healthy habits. After all, exercising outdoors in a brisk wind or snowy/icy conditions is less than appealing, not to mention fresh produce isn't always as readily available. To stay fit, maintain a good diet, and help avoid getting sick, steal these secrets from Michelle Reed, D.O., a family medicine physician, owner/medical director of MS Family Medicine Health Care, P.C., in Long Island, New York, and mother of twin 14-year-old boys.
1. ENFORCE BEDTIME FOR YOURSELF
Dr. Reed recommends trying to get seven to eight hours of Z’s per night. The key to getting enough shut-eye is going to bed earlier and developing a wind-down routine before bed. Shut down everything electronic—yes, that means, your TV, laptop, tablet, and phone—and dim the lights in the 30 to 60 minutes before bedtime. Spend that time reading, meditating, taking a bath, or doing something else calming.
2. TAKE STEPS TO STRESS LESS
Speaking of meditating, you don’t just have to limit it to bedtime. For some people, taking some time to meditate or take a microbreak at some point during the day can be beneficial. Another idea: Ask for help. "A lot of times we don't want people to know what we're going through. We're trying to be so private. We think we have to do everything, but that can lead to stress," Dr. Reed says. "Knowing when to ask for help is not a sign of weakness. It's a sign of power." This might mean hiring a babysitter, asking your partner or kids to pitch in more with household chores, or seeing if friends or family members can do you a favor in a pinch.
3. MAKE SURE YOU’RE NOT JUST PUSHING FRUITS AND VEGGIES ON YOUR KIDS
"We give our kids an eating plan, but so many times, we neglect to give ourselves that same eating plan. We say, 'I'll eat after I get them off to school' and then they come home from school and you still haven't eaten," Dr. Reed says. "Even if you can't find fresh fruits or vegetables, you can still get frozen." Sneak veggies into a morning egg omelet, add fruits and veggies to a lunchtime salad, and include a side of veggies with dinner each night.
4. ADD SOMETHING EXTRA
Dr. Reed includes getting 1,000 milligrams of vitamin C, an immune-supporting antioxidant, in her everyday routine. Make vitamin C-rich foods like citrus fruits (different varieties are in season during different parts of the year), frozen berries, or mango part of your inter-seasonal diet.
5. KEEP UP THE EXERCISE
First things first: Schedule exercise the same way you'd schedule a haircut or a pedicure. "We busy moms go by our calendar. It's about prioritizing yourself," Dr. Reed says, who squeezes in a quick workout year-round by getting up a half hour earlier than her kids. If you want to break a sweat outside and the temperature is low, just make sure you bundle up. "Do you tell your child you can't go to school because it's too cold? Then there's no reason you can't exercise just because it's cold," Dr. Reed says. If you just can't face the freezing weather, incorporate bouts of fitness throughout the day. Do crunches while you watch TV, do 10 to 15 squats after each trip to the bathroom, or do lunges while waiting for water to boil in the kitchen.
6. DON’T FORGET TO WARD OFF ALLERGENS
They’re not just a spring problem. There are other preventive measures you can take if certain seasons make you sneezy. If pollen is your trigger, for example, use an app that gives you the day's pollen counts so you can prepare better. On bad allergy days, keep the windows closed and shower immediately after coming indoors, so you don't spread pollen all over the house. If dust mites are an issue, washing your linens and vacuuming more often may do the trick, as well as putting a hypoallergenic filter in your HVAC system.
7. DO YOUR BEST TO MAINTAIN HEALTHY HABITS
Use a multi-pronged approach. Dress appropriately for the weather (hello, layers!), wash your hands regularly with warm water and soap (or using hand sanitizer when on the go), and teach your kids to do the same. Likewise, model other good behavior like keeping your hands away from your face and covering your mouth with a tissue when your cough or sneeze.
